Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2 Sets
1:00 Cardio Choice
10 Deep Lunge Mountain Climbers
8/8 Single Arm Ring Rows
10/10 Single Leg Glute Bridge
Metcon (Time)
In Teams of 3
3000m Echo Bike
15 Rope Climbs
2000m Row
12 Rope Climbs
1000m Ski
9 Rope Climbs
*Dual KB Front Rack Hold 53/35lb
During the monostructural pieces one partner must be holding dual kb front rack. This means that one partner is working, one partner is holding the front rack, and one partner is resting. Once off the mono work you will move to complete 15 rope climbs as a group. The work can be split up as desired by the team.
**Sub 1000m Run Together for Ski if no ski’s or can’t make it work
Time Domain ; 22:00-30:00 minutes
Time Cap : 35:00 minutes
Primary Objective : Push the cadence on the Rope Climbs and see if there is never a moment
Secondary Objective : Complete machines as fast as possible
Stimulus : Stability / Strength Endurance / Aerobic Capacity
Fitness :
Pull to Standing Rope Climbs
KB: 35/18lb
Performance :
9, 6, 3 Rope Climbs
KB: 44/26lb
Elite :
As Written
Solo Version :
9, 7, 5 Rope Climbs
Extra work
Yoga Flow
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
Optional Accessories
3 Rounds
Max Supine Grip Chin-Over Bar Hold
R: 30sec
Max Unbroken Barbell Rows 95/65lb, 43/30kg
R: 30sec
Max Unbroken Dual DB Hammer Curls 25/15lb, 12/7kg
R: 60sec
1sec = 1 Rep
*goal: 20-30sec Hold + 12-18 Bent Rows + 10-15 Hammer Curls
Weightlifting
Power Clean Complex
Every 2:00 minutes, 5 Sets, Complete the following:
1 Power Clean
1 Hang Power Clean
(Unbroken / TNG)
Starting @ 80% of your limiting movement and increasing the load each set.
The goal today is to finish above 90% of your limiting movement.
Strength
Part A
Seated Barbell Strict Press
5 x 5
Rest as needed between sets
Athletes choice on load, aim to hold a moderate-heavy load that is 1-2 reps from failure.
Like in the video link: maintain an upright torso, we don’t want to see an “incline bench” position.
Part B)
Sumo Deadlift High Pull:
4 x 4 reps
Starting at a moderate load for 4 reps and then increasing the load each set.
Primary Objective : Exposure to the movement and working on opening hips at the top and squeezing the glutes.
Secondary Objective : Load, given the next piece of our session is deadlifts and the load lifted in Part B is the primary focus, don’t worry about pushing the load super heavy here.
Conditioning
3 Sets:
500m Run
5 Sandbag Box Get Overs 48/46”, 100/70lb
400m Run
5 Sandbag Box Get Overs 48/46”, 100/70lb
300m Run
5 Sandbag Box Get Overs 48/46”, 100/70lb
200m Run
Rest 2:00 minutes between sets
Primary Objective : Running
Secondary Objective : Overall Time / Consistency across all sets, no more than 15 seconds difference between sets
Pace : 3k-5k Run pace, each set consists of 1400m Running, which will become challenging by the end. That said, we encourage you to push on the last run on the 200 if you still have the energy.
Sandbag Box Get Overs : Pick sandbag up, throw over the box and then jump over, repeat. You are not required to perform a burpee.